Single Leg Romanian Deadlift


How to Do

How to Do Single Leg Romanian Deadlift

The single leg romanian deadlift should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the single leg romanian deadlift.


Beginning Single Leg Romanian Deadlift

Begin balanced on one leg with the knee slightly bent (15-20 degrees).


Single Leg Romanian Deadlift Movement

1. Draw your abdomen inward toward your belly button for spinal stabilization.

2. Without allowing further knee movement, bend over at the hip, trying to touch down with the opposite hand.

3. Progress to extrinsic loading by holding a dumbbell in your hand.

4. Do not flex/extend spine if extrinsic loads are used. 

NOTE:  Flexion/extension of the spine, and extrinsic loading are both relative to the biomotor ability, as well as the GOAL.


Single Leg Romanian Deadlift Benefits

The solitary leg The Romanian deadlift is a unilateral lower-body exercise that can enhance hamstring and glute health, hip joint function, and hamstring engagement, all of which can have a good impact on bilateral strength, power, and health.


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